Thursday, 8-15-19
Teams of 4
30 min AMRAP
25 KBS
15 HSPU 2:1
5 Rope Climb 3:1
*While one person completes reps for AMRAP, the other 3 are holding a loaded barbell 135/95. When switching the barbell cannot hit the ground.400m run penalty*
Teams of 4
30 min AMRAP
25 KBS
15 HSPU 2:1
5 Rope Climb 3:1
*While one person completes reps for AMRAP, the other 3 are holding a loaded barbell 135/95. When switching the barbell cannot hit the ground.400m run penalty*
WOD: 6 rds for max reps 1 min row for cals 1 min burpee 1 min d/u 1 min rest Strength: Front Squat 3×5 60%, 65%, 70%
Strength/Skill – 20 mins to find a 3 RM O.H. Squat Seven rounds for time of: 155/105 pound Push jerk, 7 reps 7 Chest to bar pull-ups 7 Burpees Scott Panchik 6:00, Julie Foucher 6:43 (105lb PJ).
5AM class today, Wednesday and Thursday. We now have a group on Facebook…CrossFit Kryptonite Box News. Please join, so you can always get the latest news. You can post on the page too. We will be watching the Open announcement LIVE Thursday at 8PM. During the 5 week Open, we will be offering a 7…
Tempo Deadlifts 6×4 Tempo = Stand with weight, two second hold at top, descend for 5 seconds, zero count at floor. 12 min to complete For time: 60 DB Hang Clean & Jerk 70/50 50 T2B 40 Thrusters 115/85 30 Burpee Box Jump Overs 24/20 20 Sq. Clean Thruster 165/110 *
PARTNER WOD THURSDAY Strength/Skill – TGU – you have 10 MINS to find your 1RM both left and right!!! If the 70lb KB isn’t enough load up a barbell. 12 min – Toes 2 Bar/Kettlebell Ladder 2 T2B 2 KB Swings 53/35 4 T2B 4 KB Swing 6…. 6…. See how high you can climb…
TODAY IS KRYPTONITES 600th Workout!!!!!!!! DO NOT FORGET TUESDAY AND THURSDAY WE HAVE 7 PM CLASSES !!! 4 PERSON TEAM WOD ON SATURDAY CREATE YOUR TEAM IN ADVANCE!!!! Strength/Skill – Snatch Balance 2-2-2-2-2 75% of 1RM on O.H. Squat 5 Rounds 15 Sumo Deadlift High-Pull – 95/65 15 Overhead Squats – 95/65 *20 Minute Cut-off*